Is there a place for low weight/hugh reps?
sunglasses_and_ocean_waves
Posts: 2,757 Member
That was part of my physical recovery a few years ago, and although I prefer high weight/low reps, I've found this has a place when I need some cheering up (lol I know that makes no sense). But I do think it's a good part of an overall workout plan. Yes or no?
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depending on your goals. if endurance is what your after then id say low weight high rep is ideal, but if your goal is strength or muscle gain high weight low rep is better
pretty good article from mens fitness about this;
http://www.mensfitness.com/training/your-ideal-rep-range0 -
sure if you want muscle endurance go for it.0
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Sure. I do this with all accessory lifts around 4 workouts a month, and I do it with certain accessory lifts in every workout. I work with weights that are closer to 50% of my lifting max and do 15-20 reps instead of the usual 5-10.
Lots and lots of bodybuilders use a 12-20 rep range, even natural builders, so why not us? It isn't all about strength. Sometimes it is about the visual impact. I use this rep range for bench and incline bench because i'm trying to pump the muscles in my chest wall. I recently hit a PR on bench, but dropping the weights and pumping out the reps has given me the best visual impact. After lots of reading, I've basically learned that a 15-20 rep range is great to meet my goals. And yes, you do gain strength in this rep range. You won't be pumped and weak. That's nonsense.0 -
Yes, without a shadow of a doubt.
In addition, low weight / high reps can also trigger hypertrophy so it's not just for muscular endurance.
Beware of what is evangelised by the Church of Heavy Lifting.0 -
I usually do a high rep workout every couple of weeks or so, working in the 12-15 rep range (which is high rep for me). I believe it's always a good idea to mix things up - doing different lifts, rep schemes, rep tempos, etc. Working in the 12-15 range is good for hypertrophy/muscle size and is good for a pump, which is very important because it sends blood, nutrients, and oxygen to the muscle (plus it looks good
). I don't bother with anything above 15 reps because I have no interest in building muscle endurance. So that said, what rep range you work in depends on your goals. 0 -
This article changed my approach to strength training:
http://trainingscience.net/?page_id=471
Muscle Factor Training
Summary
The old adage is that heavy weights / low reps build strength while light weights / high reps build endurance and a review of the research shows that the adage is basically true. However, while that adage is basically correct it does not reveal the complete picture. Strength increases from reps as high as 150 but if you are only doing one rep range then lower reps increase strength the most.
A combination of both high and low reps – what I call Muscle Factor Training – has been shown to increase strength significantly more than a traditional low rep, periodized type training program. For those who are most interested in maximizing muscular strength and size this finding is significant and should be seriously considered when designing a strength training program.0 -
100% there is a place for it. Have you ever heard of German Volume Training?
Jeez that routine gives you big muscles, provided you're eating in surplus obviously. It's dead boring though but the best gains I've ever gotten.0 -
Yes, without a shadow of a doubt.
In addition, low weight / high reps can also trigger hypertrophy so it's not just for muscular endurance.
Beware of what is evangelised by the Church of Heavy Lifting.
This ^^0 -
I do it to train muscle endurance - it's nice to be able to do 100 pushups in a row for example. Or when I feel like doing cardio while lifting - high reps, low rest, supersets. But for strength and muscle gains it is not the most optimal.0
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Needs more context before anyone can provide a qualified answer.
1. How low we talkin?
2. How high we talkin?
3. What are the goals we're hoping to achieve?
There's value in a wide range of modalities but little to none at the extremes. A workout consisting of 30 rep 3 pound weights is just as ineffective as one consisting of all 1RMs.0 -
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Yes, without a shadow of a doubt.
In addition, low weight / high reps can also trigger hypertrophy so it's not just for muscular endurance.
Beware of what is evangelised by the Church of Heavy Lifting.
You can say "without a shadow of a doubt" even if we're talking about 50 reps of 2 pound curls with a goal of increasing strength or maintaining bone density? Interesting.
Beware what is envangelised by the Church of People That Don't Know What They're Talking About.0 -
Bump because I'm interested in the responses...0
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In for Hugh reps.
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mmmhmIn for Hugh reps.0 -
Yes - low weight / high rep appears to be an effective way to stimulate muscle growth. One study, published in 2010, concluded that higher-rep / lower-weight training was actually more effective at stimulating muscle growth - when performed to muscle failure
They found that, of three groups in the study, those who performed reps using 30% of their 1-rep-max weight (1RM), all the way to failure, stimulated more protein synthesis and anabolic signaling than groups that lifted 90% of their 1RM to failure, and those who lifted 30% of their 1RM to 90% failure.
So if, for a given exercise, the maximum weight you can lift for 1 rep is 100 lb, then lifting 30 lb to muscle failure would line up with what these researchers found to be the most effective.
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
Good luck!0 -
Its has a place in any program (in moderation IMHO), especially if your goal is to build muscle.0
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In for Hugh reps.
I thought the other responses were great until I saw this.
My goals were strength, but because I've been drinking a lot of beer, I need some weight loss. lol I love my arms/shoulders but they could always look better.
Thank you so much everyone. :drinker: <!~~~~ that water!! really =P0 -
Needs more context before anyone can provide a qualified answer.
1. How low we talkin?
2. How high we talkin?
3. What are the goals we're hoping to achieve?
There's value in a wide range of modalities but little to none at the extremes. A workout consisting of 30 rep 3 pound weights is just as ineffective as one consisting of all 1RMs.
Nobody is thinking of working out for 50 reps with 3lb weights man, stop talking s*ite!0 -
In for Hugh reps.
If only he'd do legs...
to the question: yes it has a place
but remember to train legs!0 -
Boy did you open a can of worms! You’ll be getting a myriad of opinions on this and here’s mine.
It depends on what your goals are, you can build bulk with high reps but from my understanding of what I have read is high reps will give you muscle endurance while heavy lifting with low reps will build muscle mass. Either way, if you lift a heavy enough weight that you are struggling with you last few reps in each set then they both are effective ways of lifting.
I do both but lean more towards high reps; when I lift heavy I go for around 70-75% of my max weight for 6-8 reps for 3 sets or until I start to fail but no more than 10 reps ever, if I can do more than 10 reps I need to step up the weight. When I go for high reps I aim for 15-20 reps for 5 sets at 50-65% max weight and again I want the last 3 or so reps in each set to be a struggle.
I believe that you have to make the decision for yourself, there’s no right or wrong way, and it just depends on your goals.
Of course that’s just my opinion, and you know what they say opinions are like butts, everybody has one and they all stink. Some just smell worse than others.
Here’s a couple of good articles, that I just looked up that may help:
http://www.flexonline.com/training/light-vs-heavy-weight
http://www.webmd.com/fitness-exercise/news/20120427/high-reps-with-low-weights-builds-muscle-too0 -
I'm confused...In for Hugh reps.
You do realize this guy trains with low reps, right?0 -
Yes, without a shadow of a doubt.
In addition, low weight / high reps can also trigger hypertrophy so it's not just for muscular endurance.
Beware of what is evangelised by the Church of Heavy Lifting.
You can say "without a shadow of a doubt" even if we're talking about 50 reps of 2 pound curls with a goal of increasing strength or maintaining bone density? Interesting.
Beware what is envangelised by the Church of People That Don't Know What They're Talking About.
Lulz - that was pretty funny.
Ok, I should have clarified by high rep I meant the traditional 15-20 rep range.
Praise be.0 -
Most has already been covered, but of course they have a place. The "lift heavy" mantra is more of an old school way of thinking these days. It has it's place, it's simple, and will work for everyone, but there are other options.0
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I'm confused...In for Hugh reps.
You do realize this guy trains with low reps, right?
Actually, he trains with a mix. He starts with a low rep and then does a sarcoplasmic hypertrophy regime. Sarcoplasmic hypertrophy is generally 12-20 reps.
http://www.bodybuilding.com/fun/mutant-strength-hugh-jackmans-wolverine-workout-plan.html0 -
Some good info here for a novice like me
It's sometimes hard to pick what is right and what is wrong as everyone seem so convinced that they are right, even when the information is contradicting
It seems that most are in agreement here though (to some extent anyway)0 -
Yes, without a shadow of a doubt.
In addition, low weight / high reps can also trigger hypertrophy so it's not just for muscular endurance.
Beware of what is evangelised by the Church of Heavy Lifting.
You can say "without a shadow of a doubt" even if we're talking about 50 reps of 2 pound curls with a goal of increasing strength or maintaining bone density? Interesting.
Beware what is envangelised by the Church of People That Don't Know What They're Talking About.
Lulz - that was pretty funny.
Ok, I should have clarified by high rep I meant the traditional 15-20 rep range.
Praise be.
DYEBodyPump?0 -
My laymans understanding of this is bodybuilders do low weight, high rep lifts to build aesthetics. Strength athletes will do low rep, high weight lifts to build power and strength. Each activates a different form of hypertrophy, it's really just a question of the order in which you get there and emphasis on arrival.
The truth is either will probably, ultimately achieve anyone's general goals of better aesthetics and strength. Bodybuilders do develop strength as a byproduct of focusing on aesthetics. Strength athletes eventually gain aesthetics as a byproduct of strength training. People get all hung up about you have to do it this way or that way, acting as if you lift like a bodybuilder will mean you have 0 strength. Not true, it just may not be your highest priority, but strength still happens.
I personally do low rep, heavy weight lifting because I'm interested more in functional strength and power over aesthetics. Nothing wrong with going the other way, it can be just as if not more challenging and may only give slightly different results in the end. If you're patient and look at this long term, in years, none of it really matters.0 -
That was part of my physical recovery a few years ago, and although I prefer high weight/low reps, I've found this has a place when I need some cheering up (lol I know that makes no sense). But I do think it's a good part of an overall workout plan. Yes or no?
Been there myself after a few mis-steps and mis-lifts.... Lighter weights are a great way to rehab and test the recovery progress. As far as overall progress, however, there were mainly 2 ways of stimulation of muscle growth: Overload (rep range 6-8, weight high enough to just fight out the very last rep in good form), and training to failure (reps as many as possible with good form, weights lowered to about 60% of overload-training). This has worked well for me. I get bored easily, and so do my muscles. Need to keep things interesting.0 -
My laymans understanding of this is bodybuilders do low weight, high rep lifts to build aesthetics. Strength athletes will do low rep, high weight lifts to build power and strength. Each activates a different form of hypertrophy, it's really just a question of the order in which you get there and emphasis on arrival.
......
Yes and no... The most effective way to built muscles will probably always be 'eat more and lift heavy'. That's the same for bodybuilders, too. The aesthetics is archived through carefully balanced all-over-body training. While is is not possible to target fat loss, it is very well possible to target muscle growth in different body parts, depending on the desired physique. The higher rep/lower weight training is beneficial for competition prep, because there is a lower risk of losing lean muscle mass, while shedding body fat.0
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